In Memory of Kris Gallimore

This blog is dedicated to the memory of Kris Gallimore, whose passion for helping others, continues to inspire the Perform for Golf community. Kris believed deeply in the power of smart training, strong fundamentals, and taking care of the body so athletes could enjoy the game for years to come.
His commitment to educating golfers about strength, mobility, and longevity in the sport helped countless players improve both on and off the course. While Kris is no longer with us, the principles he shared and the impact he made will continue to guide the way we train, play, and support one another.
The following piece reflects the type of practical, thoughtful advice Kris was known for, helping golfers build stronger, more resilient bodies so they can keep doing what they love.

Written by: Kristopher Gallimore, Former Strength Coach at Perform for Golf

Build Stronger Knees for a Better Golf Swing

Golf may not look like a high-impact sport, but your knees experience significant wear and tear during every round. From walking 18 holes to rotating through a powerful swing, your knees play an important role in both performance and injury prevention. If your knees are weak or unstable, it can affect everything from your balance to your power.

The good news is that with the right movements, you can strengthen the muscles around the knee, improve joint stability, and create a more efficient swing. Whether you’re trying to add distance off the tee or simply keep your joints healthy enough to play for years to come, building stronger knees should be part of your training routine.

Some Exercises to help you build these advantages from healthy knees:

Split Squats

To perform a split squat, stand in a staggered stance with one foot in front of the other. Slowly lower your back knee toward the floor while keeping your front knee stacked over your ankle. Push through your front foot to return to the starting position

Lateral Band Walks

Place a resistance band just above your knees and slightly bend your hips and knees. Step sideways while maintaining tension on the band and keeping your torso upright.

Step Downs

Stand on a small step or box and slowly lower one foot toward the ground while keeping the standing knee stable. Return to the starting position and repeat. The key to this movement is being slow and controlled.

Single Leg Romanian Deadlifts

Stand on one leg with a slight bend in the knee. Hinge at the hips while extending your opposite leg behind you. Keep your back flat and your hips square as you lower your torso, then return to standing.

Terminal Knee Extensions (TKE)

Attach a resistance band behind your knee and bend the knee slightly. Straighten your knee against the band’s resistance while keeping your foot planted.

Why it Helps

Stronger knees support everyday movements like walking, climbing stairs, and standing from a seated position. These are movements we perform countless times throughout the day, and when the knees are strong and stable, those activities feel less strenuous. Investing in knee health isn’t just about improving athletic performance. It's also about protecting your joints from unnecessary stress and degradation over time. By strengthening the muscles that support the knee, you can improve stability, reduce the risk of injury, and maintain better mobility as you age. To close, building stronger knees helps ensure you can stay active, comfortable, and pain-free both on and off the golf course.